Keto Chicken Tenders: Delicious Recipes Without Almond Flour

For those following a ketogenic or paleo diet, finding satisfying and convenient meals can sometimes be a challenge. Chicken tenders are a beloved classic, but traditional recipes often rely on breadcrumbs or almond flour, which may not align with these dietary needs. This article explores various keto-friendly chicken tender recipes that exclude almond flour, offering delicious and healthy alternatives.

Why Avoid Almond Flour?

While almond flour is a popular keto-friendly ingredient, some individuals may choose to avoid it due to allergies, sensitivities, or personal preferences. Additionally, almond flour can sometimes result in a gummy or sticky texture when used as a breading. The recipes below offer solutions that maintain the desired crispy and flavorful coating without relying on almond flour.

Air Fryer Keto Chicken Tenders: A "Shake and Bake" Approach

This recipe utilizes the air fryer for a quick and healthy take on chicken tenders, reminiscent of the classic "Shake and Bake." It's egg-free, grain-free, and dairy-free, making it suitable for various dietary restrictions.

Ingredients:

• 2 pounds organic boneless, skinless chicken breast
• 2.5 oz bag salted pork rinds (Epic brand recommended)
• 1/4 cup coconut flour
• 2 teaspoons seasoning mix (such as Primal Kitchen's New Bae or a homemade blend)
• Avocado oil spray

Instructions:

1. Preheat the air fryer to 400 degrees F.
2. Slice the chicken breast into strips or tenders. If using chicken tenderloins be sure that the tendon is removed.
3. In a gallon-size zip-top bag, combine the pork rinds, coconut flour, and seasoning.
4. Crush the pork rinds in the bag until they reach a breadcrumb-like consistency.
5. Add half of the chicken tenders to the bag, seal it (leaving some air inside), and shake to coat the chicken with the breading mixture.
6. Arrange the breaded chicken tenders in the air fryer basket in a single layer.
7. Lightly mist the chicken with avocado oil spray.
8. Bake for 12 minutes at 400 degrees F, flipping and spraying the other side with avocado oil spray halfway through the cooking time.
9. Repeat the breading and cooking process with the remaining chicken tenders.
10. Serve with your favorite keto-friendly dipping sauce.

Dipping Sauce Suggestions:

The right dipping sauce can elevate the entire experience. Here are some clean, real-food dipping sauce options:

• Homemade yogurt ranch
• Avocado oil buffalo ranch
• Keto BBQ sauce
• Paleo honey mustard
• Noble Made Whole30 Buffalo Sauce
• Paleo sweet and sour sauce
• Keto, paleo, & Whole30 ketchups

Baked Keto Chicken Tenders with Parmesan Crust

This recipe uses grated parmesan cheese to create a golden, crisp, and flavorful crust without any breadcrumbs or almond flour.

Read also: Easy Low-Carb Cheese Crackers

Ingredients:

• Chicken tenderloins or chicken breasts (cut into tender-sized pieces)
• Dijon mustard
• Grated parmesan cheese (finely grated)
• Garlic powder
• Cayenne pepper (optional)
• Olive oil

Instructions:

1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Pound the chicken pieces thin with a meat pounder to help them cook evenly.
3. Brush both sides of the chicken pieces with Dijon mustard.
4. Sprinkle the chicken with garlic powder and cayenne pepper (if using).
5. Place the parmesan cheese in a shallow bowl.
6. Dip the chicken pieces, one by one, into the parmesan cheese, pressing to coat.
7. Arrange the coated chicken tenders on the prepared baking sheet.
8. Bake for approximately 10 minutes per side, or until the chicken is cooked through and the parmesan crust is golden brown.
9. Serve immediately.

Coconut Flour Keto Chicken Tenders

These chicken tenders utilize coconut flour for a gluten-free and keto-friendly coating. Dipping the chicken in oil before coating ensures a moist and crispy result.

Ingredients:

• Chicken tenderloins
• Coconut flour
• Parmesan cheese or nutritional yeast (for a dairy-free option)
• Spices (adjust to your taste)
• Olive oil
• Egg (optional)

Instructions:

1. Preheat oven to 400°F (200°C). Place a rack inside a shallow baking pan.
2. In a shallow container, mix coconut flour, Parmesan cheese (or nutritional yeast), and spices.
3. In a separate small container, beat the egg (optional).
4. Drench each tenderloin in the egg (if using), then gently press each chicken tenderloin in the coconut flour mixture, ensuring it is completely covered.
5. Spray extra olive oil over the coating until wet to prevent dryness.
6. Place the coated tenderloins on the rack inside the baking pan.
7. Bake for 10-12 minutes, then flip each tenderloin.
8. Continue baking for an additional 10-12 minutes, or until cooked through.
9. For extra browning, place tenders about 6 inches from the top broiler on high and broil each side for about 1 minute.

Keto Chicken Tenders Marinated in Pickle Juice

This recipe uses pickle juice as a brine to tenderize the chicken and infuse it with flavor, creating a unique and delicious twist on classic chicken tenders.

Ingredients:

• Chicken tenders
• Pickle juice
• Pork rinds (crushed)
• Grated parmesan cheese
• Pepper
• Paprika
• Garlic powder
• Eggs

Instructions:

1. Place chicken tenders in a large bowl and pour pickle juice over them, ensuring they are completely covered. Marinate in the fridge overnight.
2. Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.
3. Remove chicken from the brine and rinse with cold water. Dab off with paper towels.
4. In a wide-mouthed shallow bowl, combine the crushed pork rinds, parmesan cheese, pepper, paprika, and garlic powder.
5. In a second wide-mouthed bowl, whisk the eggs.
6. Dunk the dry chicken into the eggs, then into the parmesan/pork rind combo, making sure to evenly coat each side, and pressing to adhere if necessary.
7. Place coated chicken on the prepared baking sheet.
8. Bake until the internal temperature reaches 165°F (approximately 18-20 minutes, depending on thickness).

Tips for Perfect Keto Chicken Tenders

• Pounding the Chicken: Thinly pounding the chicken ensures even cooking and helps the coating adhere better.
• Non-Stick Cookware: When frying, use a good non-stick skillet to prevent the coating from sticking.
• Crispy Coating: For extra crispiness, use a rack when baking to allow air to circulate around the chicken.
• Oil is Key: When using coconut flour, dipping the chicken in oil before coating helps to keep the chicken moist and the coating crisp.
• Don't Overcrowd: When air frying or baking, avoid overcrowding the pan, as this can steam the chicken instead of allowing it to crisp up. Work in batches if necessary.
• Check Internal Temperature: Use a meat thermometer to ensure the chicken reaches an internal temperature of 165°F (74°C) for safety.

Serving Suggestions

Keto chicken tenders can be enjoyed in various ways. Serve them as a main course with a side of steamed vegetables, a salad, or cauliflower mash. They also make a great addition to lunchboxes or as a quick and easy snack. Don’t forget the dipping sauces!

Read also: Keto Calorie Counting: A Detailed Guide

Read also: Magnesium Supplements for Keto

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